I was consolidating paper and decided to post before I threw stuff out. Here are three programs that I have used or written (and received subsequent positive feedback).

***1. My judo program

This is what I'll be using this year for general conditioning. My lead up program will change a bit, but this will be my base.

A:
Squats (ME)
Squats (tempo)
Prowler work

B:
Power snatch
Barbell complex, 5x8 ascendingWorking up to a max set of 8 on your fifth set of a 48-rep complex will force you to become a man, even if you're a woman. Or a CFing male. It is appropriate for any worthwhile pursuit I can think of.

I got obsessed with a sturdy back and trunk the second half of last year. It was fun. If you think seeing your traps through a parka is worth smashing yourself into the ground, this program is for you. 3 weeks on/1 deload. And deload here equals damn near no activity.

PS Drink beer and eat 2+ pounds of meat daily.

PPS You need to be really really good at recovering.
***
3. The EZ program

I wrote this for a formerly strong buddy who had run his muscle off. He wanted strength progressions, OL practice, and general conditioning that would still allow him to work in extra sessions of trail running or kettle-nut swinging. 3 weeks on/1 deload. I like this one a lot.

Gant,
If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?

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Quote:

And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball